5 Diet Dinner Ideas

5 Sensational Dinners for the Dieter

eDiets offers 23 different health and fitness programs, including the Mayo Clinic Plan. Get started today by clicking here and completing a free personal profile.

People often fail on weight-loss diets because they get bored with diet food. Are you one of those people who think that diet means deprivation? You force yourself to eat tasteless, bland food, then go off the diet go crazy?

You know if you return to your old habits, you'll gain the weight back sooner than you can say "super-size me." It's time to make all your diet dinners delicious -- and keep your weight loss permanent.

Quick, Easy and Delicious Dinners

1. Meat & Potatoes: You can have a steak as long as it's sized to meet your portion needs and it's prepared right. Choose your favorite meat (like lean sirloin, chicken or turkey breast) or a fish steak like salmon or tuna. While you preheat the broiler, spray two pans with cooking spray; prepare meat; rinse and pat dry; brush with olive oil or a low-fat bottled marinade and sprinkle with pepper and a little salt (optional).

Scrub and prick a baking potato or sweet potato and microwave on a damp paper towel on for 10 minutes, turning halfway through. Split potato and place on baking pan and spray lightly with cooking spray. Broil meat and potatoes until potatoes are lightly brown and meat is done. (Meat and poultry should be cooked through, about 12 to 15 minutes. Fish takes about 10 minutes per inch of thickness).

Serve with steamed broccoli or asparagus. I sprinkle potatoes with butter granules and add a dollop of tomato salsa. Grill the meat and potatoes if you like instead, but cook the potatoes cut side down.

2. Salad and Salmon: Who says quick meals can't be delicious? In a big bowl, mix pre-washed greens and baby spinach, sliced red onion, cherry tomatoes, a can of artichoke hearts (drained and quartered) and a can of drained wild salmon, tuna or sardines. Dress with your low-cal dressing of choice or whisk up 1 tablespoon olive oil, 1/4 cup of balsamic vinegar and 1 tablespoon of fresh lime juice. Serve with toasted whole wheat pita bread.

3. Baked chicken, rice and green beans: Rinse and pat dry skinless chicken breasts and place in a glass baking dish sprayed with cooking spray. Pour one cup of OJ mixed with a teaspoon of honey, 1/8 teaspoon cayenne pepper and 1/8 teaspoon of each dried thyme and oregano over the chicken. Bake at 350 degrees for approximately 20 minutes. Serve with instant brown rice and green beans.

4. The Glycemic Impact Diet has dozens of quick and tasty recipes. Stay motivated by adopting as permanent the lifestyle habits associated with this meal plan. Eating smaller meals more frequently means avoiding blood glucose swings associated with refined, simple carbs. One of my favorites is Cheesy Chili (this recipe serves one). Instant brown rice makes a perfect accompaniment.

4 oz. of lean, ground beef or turkey: If you want to go veggie, use tofu crumbles.
2/3 tbsp. olive oil
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 cup canned kidney beans, rinsed and drained
1/4 tsp. garlic powder
1/4 tsp. cumin
1/2 tsp. chili powder
1/2 cup low-sodium canned, crushed tomatoes
1/2 oz. low-fat or nonfat shredded cheese

In a skillet, heat oil on medium high. Crumble beef or turkey into skillet and sauté until browned. Add onions and pepper and cook two to three more minutes. Stir in beans, spices and canned tomatoes (with their liquid). Lower heat and simmer 10 to 12 minutes, stirring occasionally. Serve topped with shredded cheese and brown rice.

5. My Favorite Frittata: Preheat broiler. In a nonstick pan with ovenproof handle, sauté a small diced onion and a minced clove of garlic in a tablespoon of olive oil. Add sliced portabella mushrooms and a cook a few minutes, then add a half-bag of pre-washed baby spinach. Cook until liquid evaporates, about three minutes. Lightly beat two egg whites and one whole egg with 1/4 cup of low-fat buttermilk. Season with pepper and salt (optional). Add egg mixture to vegetables and cook until set. Sprinkle the frittata with1/2 oz. low-fat cheese and place pan under the broiler until lightly browned. Enjoy for a with a green salad and toasted whole-wheat pita chips.

eDiets Chief Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.